7.16.18

Warm up:

6 min row+4 min :40/:20

Mobilize 

A. Back squat to Max 

B. 2 sets of a heavy 5 back squat

C. Class: Strength

D. 1 set of MU every 3 minutes for 9 minutes

E. 1 set of strict pull ups every 2 minutes for 6 minutes

F. 4 sets of each

50’ Weighted walking lunge

10 db rows

Extra conditioning if time

4 rounds

750 m row

15 burpee box jumps 24/20

Sunday, July 15th, 2018 at 11:18 pm / Competitive